CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
Meny

v. 5

Måndag 29/1 kl 16.30 samt 17:45 med Christopher! 16 platser.

A) Press (sitting) 6-6-6 @65% – tempo: X111

B) KB Slap Sprint x 2 rounds

C) OTM 15 min
7 Burpee on to plate
AMRAP Push-ups

 

Tisdag 30/1 kl 16.30 samt 17:45 med Jens! 16 platser.

10 rft:
10 Pull-ups
1 Rope Climb
10 HSPU
1 Rope Climb
10 T2B
1 Rope Climb
10 Dips

 

Onsdag 31/1 kl 17:30 med Robin & Jessica! 12 platser.

A) Tall Snatch 5-5-5 @light weight

B) Snatch Complex:
1 Snatch Pull + 1 Power Snatch + 1 Squat Snatch 1-1-1-1-1-1-1-1-1-1 @AHAFA
Start at 65% of hs Snatch

C) Snatch Grip Deadlift 3-3-3-3-3 @Go heavy!

 

Torsdag 1/2 kl 16:30 samt 17:45 med Gabbi! 16 platser.

A) Build up to 20RM Back Squat.
Start to do 4-5 reps and continue so till you feel like this is the weight I can handle for 20 reps. Trust yourself to hit a heavy weight.

B) Back Squat. Drop down to 60% and max out for two sets.
Rest 5 min between sets.

C) For time:
400 m Walking Lunges

 

Fredag ’45 2/2 kl 12:00 med Jessica! 16 platser.

For time:
10-9-8-7-6-5-4-3-2-1
Cleans 70/50 kg
Burpee Box Jump 60/50 cm
KB-Swings 32/24 kg
D.U x 10

 

Lördag 3/2 kl 11:00 med Anton! 16 platser.

A) Deadlift 2-2-2-2-2 @85-90%

B) Teknik 15 min: Rope Climb

C) For time:
1 Rope Climb
20 Deadlift 102.5/70 kg
30 Wallballs 10/6 kg

Time cap: 5 min
Rx+: Legless Rope Climb